10 Best Fitness Foods For Women
The cholesterol-lowering monounsaturated fat in these green health bombs can help keep your body strong and pain free. University of Buffalo researchers found that competitive women runners who ate less than 20 percent fat were more likely to suffer injuries than those who consumed at least 31 percent. Peter J. Horvath, Ph.D., a professor at the university, speculates that the problem is linked to extreme low-fat diets, which weaken muscles and joints. "A few slices of avocado a day are a great way to boost fat for women who are fat shy," says Leslie Bonci, R.D., director of sports nutrition at the University of Pittsburgh Medical Center.
Thanks to bananas' high potassium content, peeling one is a speedy solution to that stitch in your side. While a lack of sodium is the main culprit behind muscle cramps, studies show potassium plays a supporting role: You need it to replace sweat losses and help with fluid absorption. Bananas are also packed with energizing carbohydrates. One medium-size fruit has 400 milligrams of potassium and as many carbs (29 grams) as two slices of whole-wheat bread.
USDA researchers recently placed fresh berries on their list of the 20 foods richest in antioxidants. Just a handful of blueberries, raspberries, or blackberries is an excellent source of these potent nutrients, which protect muscles from free radical damage that might be caused by exercise. Shop for berries by the shade of their skin: The deeper the color, the healthier the fruit.
Close your eyes and they almost taste like crunchy candy. Carrots pack complex carbs that provide energy to muscles and potassium to control blood pressure and muscle contractions, says Leslie Bo.
Whole Grain Cereal
Looking for something to nosh before you hit the gym? Raid your cereal stash. The healthiest brands contain endurance-boosting complex carbs and muscle-building protein. Sixty minutes before a workout, fuel up with a 200-calorie snack: ¾ cup of whole-grain cereal with 4 ounces of fat-free milk. "When you eat something before exercising, you have more energy, so you can work out harder and perhaps longer. And you'll be less likely to overeat afterward," says Leslie Bonci, R.D.
Skimp on iron and zinc and your energy will flag. Cooking up some juicy chicken thighs or turkey drumsticks is the best way to get more of both. "Dark-meat poultry is significantly lower in fat than red meat yet has all the iron, zinc, and B vitamins that women need in their diets," says Seattle sports nutritionist Susan Kleiner, Ph.D., author of Power Eating.
Complex carbohydrates, protein, and unsaturated fats—all the right elements to fuel activity—meet in one healthy little 70-calorie, 3-tablespoon package. Plus, hummus is often made with olive oil, which contains oleic acid—a fat that helps cripple the gene responsible for 20 to 30 percent of breast cancers, according to Northwestern University researchers.
Don't skip the yolk. One egg a day supplies 215 milligrams of cholesterol—not enough to push you over the 300-milligram daily cholesterol limit recommended by the American Heart Association. Plus, the yolk is a good source of iron, and it's loaded with lecithin, critical for brain health, says nutritionist Susan Kleiner, Ph.D. What does brain power have to do with exercise? Try doing a sun salutation without it.
There's way more to milk than just calcium. In fact, it's a damn near perfect food, giving you a lot of valuable energy while keeping your calorie count low, says nutritionist Susan Kleiner, Ph.D. The chocolate kind is loaded with calcium, vitamins, and minerals just like the plain stuff, but new studies confirm that milk with a touch of cocoa is as powerful as commercial recovery drinks at replenishing and repairing muscles.
Great for heart health, but here's an added twist: New studies are suggesting that monounsaturated fats and omega-3 fats might help lessen abdominal fat. It's too soon to understand the link, but "this could be particularly good for women working to tone their core," says nutritionist Susan Kleiner, Ph.D.
Metabolic Training (MT) is a fat loss and fat burning tool you should be using two or three times a week in order to maximize your weight and body fat loss. MT training is high intensity exercise that makes you breathless. If you are completing a metabolic workout and you are not breathing hard and sweating, something is wrong. The downside in my mind of some metabolic training is that it can be so intense so that your lips turn white and you want to puke. Personally, I like workouts that are tough, but not so tough that you never want to work out again. From a 1 to 10 scale, the workouts that I do myself and provide for my clients are designed around the 5 – 8 in terms of their metabolic intensity. Metabolic training is used at all of my boot camp classes and can be achieved at any fitness levels.
Metabolic training is a combination of training styles and methods done in a back-to-back fashion with minimal to no rest between movements. These can be performed in circuits for an entire routine, or at the end of your usual workout to fan the fat burning fire.
Metabolic training uses ideas from every aspect of exercise to burn fat at an incredible rate. Resistance training, body-weight training, calisthenics, plyometrics, kettlebells, and just about anything else can be thrown in to a metabolic circuit. Perhaps the best thing about MT is you don’t need any equipment at all to get a very demanding workout. I prefer to throw in items such as dumbbells, bands or medicine balls for strength training purposes Weights also add to your fat burn which is what MT training is designed for.
MT sessions move along quickly and are short bouts of intense work followed by short recovery periods usually measured in seconds, not minutes. I guess you could call this a hybrid of Interval Training which usually has longer rest periods between your peak moments.
For most, MT training is out of their comfort zone. People have been preaching the ‘burn zone’ and other steady state cardio myths for years. People like putting in the 45 minutes on the elliptical or treadmill. For me, that’s just plain boring and hard to maintain over time due to the boredom. It does have its place on recovery days, but for fat loss, steady state has taken a backseat to MT.
1. You reduce your risk of overuse injuries from repetitive movements (i.e. Plantar Fasciitis).
2. Burn MORE calories during and after exercise.
3. Cuts your workout time in half.
EPOC expenditure after a metabolic session can burn fat for up to 48 hours AFTER you stop exercising. Excess post-exercise oxygen consumption (EPOC, informally called afterburn) is a measurably increased rate of oxygen intake following strenuous activity intended to erase the body’s “oxygen debt.”
Starting out I recommend you do a nice long dynamic warm-up that consists of similar movements to what your MT program will contain. This will get all the muscles synergistically ready to perform through an entire range of motion. Examples would be jump squats, lunges, pushup rotations, jumping jacks, and jump rope. Get nice and warm through a full range of motion.
Instead of reps in our sets, we go for time in metabolic training. I recommend you buy a programmable GymBoss timer. The GymBoss will allow you to setup your timing so you know when to exercise and when to rest. Better yet, come to one of my Better Body Boot Camps and let us time you.
Recommendations for time are the same for everyone if you are new to this type of training. Keep in mind, this will be extremely intense and you are asked to give 100% for the full time.
30 second cycles of exercise, 30 seconds rest between exercises. Complete a full circuit and then rest for two minutes. 4 movements per circuit, 2 circuits maximum.
40 second cycle of exercise, 20 seconds rest between exercises. Complete a full circuit and then rest for one minute. 4 movements per circuit, 4 circuits maximum.
60 second cycle of exercise, 10 seconds rest between exercises. Complete a full circuit and then rest for one minute. 5 movements per circuit, 5 circuits maximum.
Compound, multi-joint, full body movements are the best: Burpees, jump squats, hip thrusts, dumbbell clean and press, dumbbell push press, one and two-hand kettlebell swings. The selection is endless, just make sure you use compound movements and stay away from linear movements such as a bicep curl. We are trying to use as many muscle groups in each exercise as possible - all working in unison.
Keep your weight relatively light and controllable. If you have issues handling the weight and/or performing the exercise with proper form you need to drop weight or remove it entirely. If you can’t do even light weights with proper form, you need to regress to a movement that you can do. Build up your strength and coordination and only then progress up to weights.
Maximum of two full MT workouts a week. If you are tossing in a finishing MT circuit then you can do two to three times at the end of your regularly scheduled workout.
MT training can be quite beneficial when added to the end of a regular strength training workout. Shoot for a maximum of one 10 minute circuit if you are adding a MT circuit to the end of an existing strength workout. Be sure you are thoroughly warmed up for full body exercises. If 10 minutes is too much, start with 4 minutes and add two minutes every week until you hit ten.
Metabolic training is difficult but extremely rewarding. When you are done you know you gave all you had and that is very satisfying. Your belly will also thank you for it. Come try one of my boot camp classes – your first class is always FREE. You will get a healthy dose of MT training.
As certified personal trainers and owner of Columbus’s Forever Fit, we’ve heard every excuse in the world for not working out. However, one of the most often used excuses for not working out is; “I don’t have time to workout, I’m just too busy.” Really?
The truth of the matter is; we all have time to exercise and you don’t need a lot of time to get in an effective, energy boosting, calorie blasting workout.
There are 168 hours in a week.
Work: 60 hours (we were very liberal here)
Sleep: 56 hours (average 8 hours/night)
Chores, errands, TV, kids: 30 hours
Miscellaneous: 5 hours
Hours Left: 17 hours
As you can see from the example above, you still have 17 hours left each week that you can devote a minimum of 3 to 5 hours to exercise in order to improve your overall health and well being and still have an additional 12 hours leftover to do whatever. We know that everyone’s schedule varies, but honestly - all of us have extra time.
Here is something else to consider, which may help you better manage your time. Try six to eight 30-minute power (speed) workouts per week if you can’t commit to three to four one-hour sessions. Anything, something is better than nothing. If the 30-minute workouts are a better fit for your schedule, remember this: it has to be 30 minutes of continuous (high intensity) movement in order to maximize the benefits. By incorporating, strength training and cardio within the same time period you will get the most out of each workout.
So, for your sake, no more using “no-time” as an excuse for not exercising and no more avoidance behavior. There is nothing more important than committing to living a healthier lifestyle and becoming more physically, emotionally and mentally fit. That is the truth. Remember, there is nobody more important than you because if you’re not in condition to take care of yourself, it will be difficult to take care of others.
It’s never too late. Make the time and take the time to invest in yourself; after all, you’re worth every penny. You’ll be happy you did and your loved ones will be happier too.
Life Looks Better When You Do!
Written by: Nancy Eisenman
By Kathleen M. Zelman, MPH, RD, LD
Reviewed by Louise Chang, MD
Having a flat belly or so-called "six-pack abs" is a dream of most adults. If you're middle-aged, have ever been pregnant, or sometimes indulge in too much food or one too many beers, you probably have a spare tire you'd like to get rid of. So what's the best strategy for banishing belly fat? Is it as simple as adding certain foods to your diet, or doing particular exercises?
WebMD turned to the experts for answers on belly fat -- and the best ways to lose it.
Don't despair; you can lose that spare tire, experts say. But there's no secret formula.
"There is no magic bullet, diet plan, specific food, or type of exercise that specifically targets belly fat. But the good news is belly fat is the first kind of fat you tend to lose when you lose weight," says Michael Jensen, MD, a Mayo Clinic endocrinology specialist and obesity researcher.
Whether you're an "apple" shape with excess belly fat, or a "pear" with wide hips and thighs, when you lose weight, you'll most likely lose proportionately more from the abdominal region than elsewhere.
"Ninety-nine percent of people who lose weight will lose it in the abdominal region before anywhere else -- and will lose proportionately more weight from the upper body," says Jensen, also a professor of medicine.
And why is that? "Visceral fat, the kind tucked deep inside your waistline, is more metabolically active and easier to lose than subcutaneous fat under the skin, especially if you have plenty of it," explains Penn State researcher Penny Kris-Etherton, PhD, RD.
And the more weight you have to lose, the more quickly you're likely to start losing your belly fat, experts say.
"People who are significantly overweight may see quicker results in their belly than someone who has less to lose in that area, such as a postmenopausal pouch," says Georgia State University nutrition professor, Christine Rosenbloom, PhD, RD.
A recent study in the American Journal of Clinical Nutrition showed that a calorie-controlled diet rich in whole grains trimmed extra fat from the waistline of obese subjects.
Study participants who ate all whole grains (in addition to five servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lean meat, fish, or poultry) lost more weight from the abdominal area than another group that ate the same diet, but with all refined grains.
"Eating a diet rich in whole grains while reducing refined carbohydrates changes the glucose and insulin response and makes it easier to mobilize fat stores," says study researcher Penny Kris-Etherton, PhD, RD, a distinguished professor of nutritional sciences at Penn State University.
"Visceral fat is more metabolically active and easier to lose than subcutaneous fat, especially if you have plenty of it and the right conditions are met, such as the ones in our study."
Looking to lose a few pounds? Dish up a bigger breakfast. Recent research shows that a morning meal that's 400 to 500 calories helps you feel full and may make it easier to stick to your diet. The secret ingredient: approximately 200 calories of lean protein, like eggs or low-fat Canadian bacon. "In our study, people who ate extra protein in the a.m. felt more satisfied," says study author Heather Leidy, PhD, an assistant professor of dietetics and nutrition at the University of Kansas Medical Center in Kansas City. "Protein keeps you fuller longer than carbs, so eating it for breakfast helps you cut calories all day." Taking time for breakfast is one of the smartest things you can do for your health. Women who eat it every day are not only thinner, but they also have lower cholesterol levels and less risk for type 2 diabetes than those who skip it, research shows. That's because breakfast foods tend to be high in health-boosting nutrients like fiber, experts say. Not the morning-meal type? "A lot of people don't have time for it, but they pay the price by overeating later," says FITNESS advisory board member Leslie Bonci, RD, director of sports nutrition at the University of Pittsburgh Medical Center. "It's crucial to have something healthy."
Rise and Dine
Having a big breakfast doesn't mean you have to nibble a tiny salad for dinner. If you're trying to lose weight, stick to a 1,600-calories-a-day plan, aiming for 400 to 500 calories at each meal with enough reserved for a snack or two. Can't stomach eggs? Bored silly by cereal? No worries. Try these delicious solutions from Bonci for all your breakfast troubles.
Excuse #1: "I don't have time to cook."
Assemble this quick and easy breakfast wrap before bed. In the morning, stick it in the microwave for one minute on high.
2 ounces Canadian bacon
2 ounces cheese
4 ounces fruit juice
Total Calories: 460
Excuse #2: "I hate breakfast."
Don't think it has to be eggs or nothing. A turkey sandwich or last night's leftovers make a great morning meal.
1 slice whole wheat veggie pizza
1 16-ounce skim-milk latte
Total Calories: 400
Excuse #3: "I eat at my desk."
Try a reduced-fat fast-food sandwich from Starbucks.
1 turkey bacon, egg, and white cheddar breakfast sandwich
1 short (8-ounce) Caffe Latte with skim milk
Total Calories: 420
Excuse #4: "I don't want to eat before I work out."
Whip up this filling smoothie or grab a similar one at a juice joint. Save the nuts for a post-workout snack that has extra protein and some healthy fat.
6 ounces low-fat vanilla yogurt
1 scoop whey protein powder
1/2 cup berries
1 ounce nuts
Total Calories: 439
Excuse #5: "Breakfast foods are bland."
Spice up your taste buds with this zesty trail mix.
3/4 cup spicy soy nuts
1/4 cup whole-grain cereal, such as Wheat Chex
1/4 cup golden raisins
Tea with honey
Total Calories: 410
Wake Up Your Morning Appetite
Nearly one in five women skips breakfast, according to surveys. Try these tips from Susan Bowerman, RD, a nutritionist at California State Polytechnic University in San Luis Obispo, to break your no-nosh habit.
• Divide and conquer. Start with something small, like yogurt, and eat a handful of almonds an hour or two later.
• Make a fast break. When you're in a rush, grab a piece of string cheese for a dose of protein and some fruit for fiber and vitamins.
• Treat yourself. Trade breakfast-prep duties with your partner to make it less of a chore.
• Put it off. "If you just can't eat first thing, have an energy bar midmorning for fuel," Bowerman says. "Otherwise, you may overeat at lunch."
Originally published in FITNESS magazine, April 2009
Exercising Away Those Winter Blues!
Do you ever get down with the wintertime blues?
Staying active during the winter is essential for us to maintain an active lifestyle.
Did you know the average American gains 5 to 10 pounds during the holidays? Exercise is good for your heart and cardiovascular system to get the blood pumping and increase the cellular level in your muscles. It is also important to increase your heart rate to 65 percent of maximum, three times a week for at least 20 minutes. When you exercise, your body releases endorphins (those feel good hormones) that will make you fee really good! Here are some ForeverFit tips to exercise away those winter time blues.
1. Find an activity or activities that you enjoy. I have always told my clients that half the battle to exercise is finding something you enjoy doing. It can be walking, circuit training, biking, running, weight training, etc.
2. Make exercise a priority like going to work everyday. Don't fall into the category of people who say, “I don't have time!” Remember, we always have a little time! Designate a specific time that you stick to, at least three times a week.
3. Find a friend, exercise group or club that you can exercise with. Sometimes all the motivation you need is a friend or a group.
4. Hire a personal trainer. Hiring a trainer helps when your personal motivation is lacking. You are committed to making it to that appointment, regularly. My clients sit down with me and set their goals based on their individual needs. Those might include weight loss, increasing endurance, speed, balance, core strength, etc. If you are uncomfortable with going to a personal trainer all by yourself, go with a friend. Several of my clients even bring their spouse.
5. Many would say that exercising outdoors in the winter is very unappealing. But, it doesn't have to be painful and cold. Remember the best approach to dressing for outdoor exercise is with layers. Layering provides the most effective heating method, plus it allows you to remove the top layer if you get too hot. The layer closest to your skin should wick away the moisture. The top layer should be both wind resistant and water resistant.
Try and get 15 minutes of sunlight every day during the winter months which will also keep those winter blues away.
Always remember that to prevent injury, warm up prior to going out and facing elements.
With these Forever Fit Tips you should be able to exercise away those wintertime blues.
TAKE A VITAMIN D & VITAMIN C DAILY
Harvard Health Publications
If you’ve never lifted weights in your life — and many people haven’t — why should you start now? The answer is simple: Muscle tissue, bone density, and strength all dwindle over the years. So, too, does muscle power. These changes open the door to accidents and injuries that can compromise your ability to lead an independent, active life. Strength training is the most effective way to slow and possibly reverse much of this decline.
Having smaller, weaker muscles doesn’t just change the way people look or move. Muscle loss affects the body in many ways. Strong muscles pluck oxygen and nutrients from the blood much more efficiently than weak ones. That means any activity requires less cardiac work and puts less strain on your heart. Strong muscles are better at sopping up sugar in the blood and helping the body stay sensitive to insulin (which helps cells remove sugar from the blood). In these ways, strong muscles can help keep blood sugar levels in check, which in turn helps prevent or control type 2 diabetes and is good for the heart. Strong muscles also enhance weight control.
On the other hand, weak muscles hasten the loss of independence as everyday activities — such as walking, cleaning, shopping, and even dressing — become more difficult. They also make it harder to balance your body properly when moving or even standing still, or to catch yourself if you trip. The loss of power compounds this. Perhaps it’s not so surprising that, by age 65, one in three people reports falls. Because bones also weaken over time, one out of every 20 of these falls ends in fracture, usually of the hip, wrist, or leg. The good news is that the risk of these problems can be reduced by an exercise and fitness routine that includes strength training.
Beginner’s simple strength boosting exercises
A sturdy chair with armrests and athletic shoes with non-skid soles are all you need for these simple strength building exercises.
Sit slightly forward in a chair with your hands on the armrests. Your feet should be flat on the floor and slightly apart, and your upper body should be upright (don’t lean forward). Using your arms for balance only, slowly raise your buttocks off the chair until nearly standing with your knees bent. Pause. Slowly sit back down. Aim for 8–12 repetitions. Rest and repeat the set.
Put a chair with armrests up against a wall. Sit in the chair and put your feet together flat on the floor. Lean forward a bit while keeping your shoulders and back straight. Bend your elbows and place your hands on the armrests of the chair, so they are in line with your torso. Pressing downward on your hands, try to lift yourself up a few inches by straightening out your arms. Raise your upper body and thighs, but keep your feet in contact with the floor. Pause. Slowly release until you’re sitting back down again. Aim for 8–12 repetitions. Rest and repeat the set.
Standing calf raise
Stand with your feet flat on the floor. Hold onto the back of your chair for balance. Raise yourself up on tiptoe, as high as possible. Hold briefly, then lower yourself. Aim for 8–12 repetitions. Rest and repeat the set
Fit and Fabulous for Fall-Join Better Body Boot Camp
Better Body Boot Camp for Women in Columbus (BBBC) was created for clients who realized the importance of being expertly guided in their body transformation for impressive weight loss and body toning results. Our BBBC clients understand that they can’t do this alone and we are here to help them every step of the way. BBBC was founded in January 2007 and run by certified personal trainer and expert in women's fitness, Nancy Eisenman.
Better Body Boot Camp won't waste your time with ineffective boot camp workouts that leave you frustrated and bored, instead we provide dynamic workout routines that will leave you feeling energized and motivated to conquer your day and more importantly the weight loss and body toning results you’re looking for. Our BBBC night class is perfect for working off work related stress as well. Remember, too much stress is a contributor to weight gain.
Classes run from $10-13 per class in four week sessions. We promise you will achieve results 2 to 3 times faster than other boot camps and group exercise programs if you come to class 2 - 3x per week, do exercise on your own (cardio) and eat a portion controlled variety of healthy foods to maximize weight loss and fat burning.
At Better Body Boot Camp we aren't going to ask you to do anything dangerous or force you to do something that either you can't do or don't want to do. But at the same time, it's important to grow and breakthrough the limitations and doubts that are holding you back.
Many of our participants were just like you and had similar fears and concerns as you do now, but after attending Boot Camp for several weeks, besides looking and feeling better in their favorite clothes, they have a greater level of confidence and self-esteem, their stress, tension, and anxiety has decreased, and they noticed an increased sense of overall well being.
You will get all the support, motivation and guidance to realize all of your goals.
Even if you haven’t worked out in very long time, BBBC is able to accommodate all fitness levels (i.e., as long as you can walk briskly), all body types and clients from their teens all the way into their 70′s. Even if you have a previous injury, let us know and we will personalize the boot camp workouts to prevent any further injury and in most cases we’ll be able to strengthen that particular area of your body. If you’ve hit a plateau and need help, then Better Body Boot Camp is the perfect, rapid fat-loss program to kick start your metabolism into high gear.
Better Body Boot Camp is offered at two convenient locations: Grandview (Monday & Wed nights) 6-7 p.m. and Gahanna (Tuesday & Thursday nights) 6:30 - 7:30 p.m. plus a beginner boot camp class great for new moms in Gahanna Monday & Wednesday mornings 9:45 - 10:45 am.
Why Eating Like A Caveman (Or Woman) Might Help You Lose Weight
By Kevin DiDonato MS, CSCS, CES
What did our ancient ancestors know about health? Pretty serious question! Think about it - they did not have any of the amenities that we have today: no computers or internet, apps for our fancy phones, or even grocery stores. Makes you really think, what did they know about health?
What they did know however, might really blow your mind. Cavemen and women, or the hunters and gatherers, did know a little something that we take for granted today. They spent all their free time walking, looking for food, or hunting dangerous animals. The rivers and the sea were plentiful with fish and other marine life.
Life expectancy was lower than it is today. Viruses, bacteria, and being hunted by the same animals they were hunting led to decreased mortality. The population at this time were lean, mean, fighting machines. Here’s the reason why!
Cavemen and women did a lot of foraging for food. Staples in their diet were shrubs, vegetables, plants, fish, and meat from grass-fed animals like mammoths, Saber-toothed tigers, and other small animals. Most of the items in their diets were high in essential vitamins and minerals, low in fat, and had great sources of Omega-3 and Omega-6 fatty acids. The foods they did eat were full of nutrients that kept them lean, plus provided the energy that they needed to hunt, fight, or forage to protect their family and keep them healthy and strong. Their diet consisted of leafy green plants and meat, when it was available.
Research shows that Omega-3 and Omega-6 fatty acids are beneficial to the body. This nutrient protects us from heart disease, can prevent diabetes, and has potential benefits against cancer. Even though we know the amazing benefits of Omega-3 and Omega-6 fatty acids, did you know that our diets are still lacking the right levels, and we have the wrong ratio of the two? More on that in a second!
The most common food we eat today containing high levels of Omega-3s and Omega-6s are fatty fish and other marine sources. Fish like Salmon, Tuna, Halibut, and Mackeral are fish that have higher levels of this essential fatty acid. Also, do not let people tell you that shellfish is bad for you. Certain shellfish, like lobster, crab, and oysters are full of this heart-healthy fatty acid, which makes this an ideal food to eat.
(Levels of Omega-3s are per 100g or 3.5 ounces of edible fish)
• Fresh Tuna: .28-.51g
• Atlantic Salmon: 1.28-2.15g
• Mackeral: .4-1.85g
• Atlantic Herring: 2.01g
• Rainbow Trout: 1.15g
• Sardines: 1.15-2.0g
• Halibut: .47-1.18g
• Canned Tuna: .31g
• Cod: .28g
• Haddock: 0.24g
• Catfish: .18g
• Flounder or Sole: .4g
• Oysters: .44g
• Shrimp: .32g
• Scallops: .2g
• Cod liver capsule: .19g
• Omacor (provona): .85g
Now this food just might blow your mind because people do not associate red meat with Omega-3s! Did you know that grass-fed beef has high levels of Omega-3 fats, almost as high as some marine sources? That’s right, grass-fed beef has higher levels of Omega-3s than once thought. One of the reasons why grass-fed beef is better for you than other beef is that these animals are free to roam and feed on the good stuff that was given to us. They are free from injectable hormones that increase the amount of meat they produce, and antibiotics that keep them healthy. All the hormones and antibiotics end up getting into our food supply, which means that we are eating it too! Some of the meat that we consume today comes from animals that have been fed corn and soy products, which alter our ratios. Here are more astonishing facts about animals that are in the wild.
Research done by Simpoulos, determined that birds who feed off the land have lower fat body-fat levels. Not only that, their muscle contained higher levels of polyunsaturated fatty acids, most of it coming from Omega-3s than poultry on regular feed. Also on the plus side, wild birds and wild cattle are not pumped full of hormones and antibiotics. That is just not the case with caged poultry and cattle. Read on!
Here is the problem: The feed that is given to cows, fish, and poultry have the wrong mix of Omega-3 to Omega-6 fatty acids. They contain a high ratio (high Omega-6 than Omega-3) which translates into lower Omega-3 in our diets. Most of the feed that farm-raised cattle, fish, and poultry get today is loaded with Omega-6 fatty acids and less Omega-3s. This is one of the reasons why our ratio of Omega-3 and Omega-6 are completely out of whack! The other: not eating enough essential fats! The proper ratio for Omega-3 to Omega-6 is about 2:1 with higher ratios being more beneficial. Research shows that the higher the ratio between Omega-3 to Omega-6 can decrease disease and mortality by as much as 70%! There is more!
What happens when your ratio is too high? Higher ratios of Omega-6 to Omega-3s can possibly promote the increase of different disease processes. A higher ratio of Omega-6 to Omega-3 can lead to increased inflammation, risk for heart disease, developing certain types of cancers, and increase the chance of developing auto-immune diseases. It is not too late to alter your ratio!
Here are some more statistics on how higher levels of Omega-3 to -6s can benefit your health:
• 5:1-has been shown helpful in controlling asthma
• Ratio of 4:1- decreases mortality and chronic disease
• Ratio of 4:1- same ratio decreases risk of developing breast cancer
• 2.5:1-shown to help stop cells from multiplying in colorectal cancer
• Increases HDL cholesterol and reduces both triglycerides and LDL cholesterol levels
• Take home message: a higher ratio of Omega-3/6 is more beneficial to the body!
Now that we have the science out of the way, let us turn our attention back to the basics. What are Omega-3s and where you can get more of it?
Omega fatty acids are considered essential fats because our bodies cannot produce it, so we need to consume it from the environment. Marine and vegetable sources of Omega-3s are typically considered n-3 PUFA or polyunsaturated fats. Once in the body, they are further broken down into DHA and EPA, two nutrients shown to help reduce inflammation and have positive effects on cholesterol and triglyceride levels. We can also get Omega-3s from non-marine sources, such as vegetables, nuts, and oils that we consume, or should consume every day.
Omega-3s found in plants is in the form of ALA or alpha linoleic acid. Once ingested, this fat is converted to DHA and EPA nutrients that you find in fish and shrimp, and Krill oil supplements. Even though ALA is converted to DHA and EPA, this process is inefficient and only a portion of ALA is actually converted. However, once ALA is converted, these two nutrients are used by the body. With this extra conversion step, it takes longer for the nutrients to get into the cells. Since fish and fish oil already contain EPA and DHA, these provide more rapid results than ingesting ALA alone.
So, before you stop eating your vegetables because it takes ALA longer to convert, do not forget the most important message: There are added benefits from eating plant sources that have high levels of ALA. Your intake of fiber increases, as does your intake of essential vitamins and minerals your body needs for healing and overall balance. Besides, with these added vitamins, fiber, and ALA, you also get plenty of phytosterols, which show promise for promoting heart, eye, and overall health.
Great sources of heart-healthy Omega-3s from plant sources come from dark leafy green vegetables full of nutrients and ALA. Other sources are:
• Flaxseed oil: 1 tablespoon provides 8.5g
• Flaxseed: 1 tablespoon: 2.2g
• Walnuts: 1 ounces: 2.6g
• Canola Oil: 1 tablespoon: 1.2g
• Purslane: 3.5 ounces: 0.35g
The bottom line is: We are not taking in enough heart-healthy Omega fatty acids and our ratio is all wrong. We are consuming too much Omega-6 and not enough Omega-3. There are ways to balance our levels by increasing our intake of vegetables, lean grass-fed beef, fish, and Omega 3. We can re-learn what we already have ingrained in us on how to eat right, lose weight, and increase energy levels. By eating like our ancestors, we can increase our Omega-3 intake and help reduce our risk factors for many chronic diseases, and as a side effect, lose weight in the process.
By Jillian Michaels
Whether it's cocktails on ladies' night out, a beer at the bar, or a glass of wine with dinner, most of us enjoy a drink (or two!) every now and again. But remember what I've been teaching you: In addition to being aware of the foods that are good for you, you need to know which ones are not so great. And let's face it — alcohol is in the latter camp.
Simply, alcohol can sabotage your weight-loss efforts. It releases estrogen into your bloodstream, promotes fat storage, and decreases muscle growth. As soon as you have a drink, your body eats up all the glycogen (stored glucose) in your liver, makes you hungry, and reduces your inhibitions, so you're more likely to grab that chicken wing or stuffed potato skin at happy hour. Plus, alcoholic drinks contain many more calories than most people think — a 20-ounce serving of beer can pack 250 calories, a 6-ounce glass of wine contains 120, and a 1.5-ounce shot of liquor contains about 100. And that's without any sugary mixers.
If you're serious about losing weight, it's best to put alcohol aside until you're in maintenance mode. If you are going to have a drink, choose wine, which may protect the heart and help lower inflammation, or a drink with clear alcohol and no sugary mixers, such as a vodka and club soda or a Patron on the rocks with lime. One drink a day probably maxes out the benefits, though, so keep a cork in your alcohol consumption
What is Boot Camp? Boot Camp is a full body workout that engages your mind, challenges your spirit, and leaves you wanting more! If you have been working out for months or even years and haven't seen the results you desire, it's possible you aren't working out the right way. Boot Camp classes are a great way to take your fitness to a new level. Don't let the words "boot camp" intimidate you--I lead my boot camps with safe, supportive, high-energy, fat-burning workouts that are results driven. At Better Body Boot Camp we focus on total body conditioning workouts that focus on cardio, strength, flexibility and core. Various equipment is used at my boot camps including medicine balls, bands, weights, steps and using your own body weight. Strengthen your body, sculpt your muscles, build your cardiovascular endurance, and have a blast doing it!
Since summer is quickly approaching and I know you have specific goals for yourself, you need to make a very important decision. I want you to make the decision to commit yourself to the next 4 weeks and join Better Body Boot Camp. You have two locations from which to choose; Granview on Monday and Wednesday nights 6 - 7 p.m. and Gahanna Tuesday and Thursday nights 6:30 - 7:30 p.m. Saturday classes are held at a local park at 10 am. You are capable of making a significant stride toward accomplishing your goals and overcomes (if you haven't already) what has been holding you back in the process.
You are CAPABLE and you are definitely WORTH IT. You DESERVE IT. Make improving your health a priority in your life and everything else will fall into place. Regular and consistent exercise where you give 100% effort will not only change your body but will change your mind and will trickle down into all aspects of your life.
So how strong and determined are you willing to be these next four weeks as you embark on a new journey and join one of my boot camps? How strong and determined are you willing to believe that you can do anything you set your mind to? Remember that champions visualize their dreams and goals and stop at nothing to see them as reality. You can be a champion to..if you really want it bad enough.
Forever Fit just published a new article !
5 Wedding Weight Loss Strategies for Brides
My Very First Blog
I am so excited because this is my very first blog and I hope I make it interesting enough for you to read on. It was a truly a beautiful morning today when I walked our 7 month old puppy Louie. Louie is slightly injured right now from a little rough play on Sunday with other dogs and is not suppose to run or jump but you try explaining that to a puppy that does this on a regular basis. There is no way to stop him from running and jumping and I didn't even attempt to try.
As I walked along the streets of Bexley the leaves were gently falling from the trees like snowflakes on a winter's day. I reflected on the past 35 years of my life and how fitness how played such a significant role in keeping me happy, calm, strong and healthy. Like many teens, I struggled with my weight and I dreamed about looking like the models in "Seventeen" Magazine. It wasn't until my Grandmother (whom I was very close with) died of hardening of the arteries that something hit me in the gut. After doing some research at the library (yes the library - there was no internet back then) I learned more about this condition and decided to completely change my diet much to my parents' dismay. I cut out all red meat and any fried foods to start out with and my girlfriend dragged me to my first aerobics class. After a short time, I dropped ten pounds for the first time in my life and never felt better. Sure those first few classes were horrible. I could barely keep up but the music and the instructor and energy at the class sustained me and I was HOOKED. Following that, I started running and worked up to running five miles a day effortlessly. I realize now that while I did lose weight and looked and felt better, my body composition didn't change all that much. We didn't know what we now know about strength training. Besides, back then your only option was using those darm gym machines which I absolutely hated. There were so boring and I could never figure out how to use them effectively.
Over the years I have had to modify my workouts depending on my circumstances and also because I get bored real easily and have to change things up all the time. For example, when I had my son I continued to workout daily even in my 9th month of pregnancy. Sure, I toned things down a bit but I also carefully watched my diet so that I only gained 30 lbs and lost all of that weight fairly easily after his birth. When we moved to Columbus, I had a new challenge - being born and raised in LA, running in the cold, snow and ice was definitely going to have it's challenges. My running partner at the time convinced me that I could do it even with my asthma and so I did! It was actually very exhilarating and satisfying. Before the birth of my daughter I got certified to teach aerobics and step aerobics. I did this for 8 years and my classes were very popular. When that became too much during my second pregnancy, I took up power walking and swimming until my daughter was born.
As the years went by, I took Pilates, Yoga, Boot Camp and Kick Boxing classes just to try something new and different. It was great to try something new and my body really responded to the change. I started to see real difference in my body composition and it felt great. However, it wasn't until I started STRENGTH TRAINING that I REALLY saw noticeable changes in my body. My legs got slimmer and my butt got firmer. I even tried a personal trainer on several occasions to help keep me motivated and on track.
Fast forward to just a few years ago when I was searching for new career - something that would be meaningful in my life. All of my friends urged me to become a personal trainer because it seemed the logical choice given the fact that I love to exercise. I can't tell you how good it feels to do something you are truly passionate about and love to do! I know so many people working at jobs that they despise and feel like they are in a rut. I was very fortunate to be able to start this new career and deal with the challenges that would prevail. I took this personal training business very seriously and studied for an entire year every day. I wanted to be the best trainer I could and I wanted to make sure I knew what I was doing. I also knew that I didn't want to work in a gym and that I only want to work with women.
My husband was very supportive and helped me fix up the basement so that it could become our home studio for my business. Hence - FOREVERFIT was born.
Now, I am so thrilled with the way my business has flourished and the satisfaction of knowing I did it all on my own! I have had over 60 clients in the past three years and currently have 35 personal training and boot camp clients. Bridal Boot Camp continues to be an awesome and fun workout program for brides-to-be and non brides. Many of my brides continue to participate at Bridal Boot Camp even after their wedding. Now I am embarking on a new fitness class called "After Baby Boot Camp" for mommies with their babies (0-crawling). I am hoping that I will be able to inspire, motivate and help new mommies lose weight, tone and feel better about themselves following the birth of their baby!
As a woman, I know the challenges we face every day throughout our lives with pregnancy, post pregnancy, and even menopause. It isn't always easy for us women, but we are strong and smart and we persevere through anything life throws at us. I have met so many wonderful ladies throughout this journey who have inspired and moved me and I have enjoyed every minute of it.
Take some time now to reflect on your life and what hopes and dreams you have for yourself and don't let anything stand in your way. The more challenging it is, the more satisfying it will be once you have achieved some success! Start by eating healthy food and exercising daily. Take better care of yourself. Even if you only have ten minutes a day to exercise - make it the best, hardest, ten minutes you can! It will pay off in the long run.
Just go out there and do it because deep down you know you can. If you need some help, I am here waiting for you.
As I ran around the playground early this morning with Louie (before he cut me off and I landed on my butt), I spent some quiet time thinking about all the things I am truly thankful for this Thanksgiving. It really has been an incredible year for me both personally and professionally. Personally, a few major events come to mind. First, my daughter went off to Ohio University in January to pursue a degree in special education. My husband and I are so proud of her accomplishments this first year at OU, especially the fact that she made the Deans List her very first quarter. On a sad note, in February, we lost our beloved dog Tyson who was part of our family for 12 years. He was deeply loved and will always be missed. In April with spring in full bloom, loveable/lunatic Louie entered our lives as a rescue puppy from Kentucky. He was only 5 weeks old when we brought him into our home and he has quite the personality! In August, Barry and I celebrated our 25th wedding anniversary and I couldn’t be happier. Our love and relationship has never been stronger or better. I could not have achieved any of my successes this past year without all of Barry’s help, support and love.
Professionally, I can hardly believe all that has transpired in just over 11 months. It’s like a dream come true. Bridal Boot Camp was launched in January 2010 and is the very first bridal boot camp in Columbus. It’s a huge success. To date, over 40 women have participated, 20 of which were brides-to-be. Participants also included bridesmaids, mother of the bride and even a future mother-in-law. Over 100 pounds and inches were lost and it was incredible to see the ladies transform, tone and sculpt their bodies. Their self esteem and confidence went up 100% after Bridal Boot Camp. A majority of the brides-to-be continue to participate at boot camp even after their wedding! Bridal Boot Camp has received a great deal of wonderful publicity over the year including a feature story on Channel 6 (WSYX) and Channel 10 (WBNS). Columbus Business First Journal, theknot.com, columbuswedding.com, columbusbride.com, examiner.com and columbusunderground.com. I look forward to meeting many new brides-to-be next year and I enjoy motivating, inspiring and helping them get fit and healthy.
In May, I was asked to personal train employees at Battelle. Currently, I train employees at Battelle three days a week. They are a lovely group of ladies and are making tremendous progress. I also continue to offer individual and buddy personal training sessions at my Bexley home studio.
This past month (November), ForeverFit launched After Baby Boot Camp. After Baby Boot Camp is made up of moms who have given birth in the past year. To date, we have 14 moms participating and I am positive that more will join us once the word gets out. Besides losing those extra “baby weight pounds” and getting tone and fit, this is a great place for women to meet other moms and share their common issues, problems and concerns about motherhood and babies and to get new ideas and support.
I am so thankful for all these wonderful events that have occurred in my life this year. I feel honored and proud that all of the women I have worked with this year gave me their trust and faith to help make a difference in their lives. They have inspired me to be the best personal trainer I can. If you make a commitment to yourself to work hard and have a positive attitude – you too can achieve all of your goals and live a happier, healthier and more productive life. It’s all up to you.
Thanks to all of my clients for making each day a happy and fun day for me.
Happy Holidays and I wish you all a happy and healthy new year.
Certified Personal Trainer